T Nation

The Fractal Path


#1

Hello :slight_smile:

After lurking the forums for quite some time, I decided I will start an online training log.
I've always tried to incorporate Christian Thibaudeau's methods into my training as they are not only effective, but are fun and rewarding.

While I am not an Indigo user - I'm doing my best to follow the current templates as seen in the Indigo user logs. It's not exactly a straight copy, and there is no real progression plan - just going to strive on improving each week, training for performance.

I'm 6'5 and 245


#2

Todays training:

A. Hang power snatch: 5 x 3 @ 65

B. Snatch grip rack pull: 5 x 3 @ 310
C. Reverse grip bench press off pins: 5 x 3 @ 200


D. Push press: ramp to 176 x 3 then extended set 5-4-3-2-1 @ 176 (perform 5 reps, 15-30 sec rest, perform 4 etc)

E1. Upright rope row x 10+
E2. Tricep rope pushdown x 10+
E3. Rope face pull x 10+
repeated three times


#3

Haven't updated log recently - due to other commitments etc.


Yesterday while lurking in the Indigo Livespills; CT posted a progression/loading plan for HP Mass, I've done several HP Mass cycles (with good success) in the past so this really interested me, I've finished up about a couple of months following the template for HFSW (mainly performance based) so it feels like it will be a good transition.

I've underestimated my maxes for the program, so I can work my way into it:

WEEK 1 - DAY 1

A. Push press:
130, 130, 140, 150 x 3
150, 160, 170 x 2
180 x 1

B. Floor CGBP:
165, 165, 175, 190 x 3
190, 200, 215 x 2
230 x 1

C. Bench press:
185, 185, 200, 215 s 3
215, 230, 245 x 2
255 x 1

Staggered sets of band work between A,B and C

D. Deadlifts:
330, 330, 355, 380 x 3
380, 405, 430 x 2
455 x 1

Good session - everything felt fast and fresh.


#4

Photo - from a recent expedition


#5

WEEK 1 - DAY 2

A. Push press:
130, 140 x 3
150, 170 x 2
180, 170, 180, 170 x 1

B. Floor CGBP:
165, 190 x 3
200, 220 x 2
230, 242, 230, 242, 230 x 1

C. Bench press:
200, 220 x 3
230, 230, 245 x 2
255, 265, 255, 245 x 1

Staggered sets of band work between A,B and C

D. Deadlifts:
350, 375 x 3
396, 420 x 2
440, 462, 440, 420 x 1

Good session - as good as yesterday, possibly better execution wise.


#6

WEEK 1 - DAY 3

A. Front Squat:
200, 210, 220, 232 x 3
242, 252, 265 x 2
275 x 1

B. Oly. Squat:
232, 242, 252, 265 x 3
275, 285, 300 x 2
320 x 1

C. Floor CGBP:
165, 175, 185, 200, 210 x 3
220, 232 x 1

( staggered sets of band work etc.)

Good session, pretty short - got through it quickly.


#7

WEEK 1 - DAY 4

A. Front Squat:
210, 232 x 3
252, 265 x 2
275, 285, 297, 285 x 1

B. Oly. Squat:
242, 265 x 3
286, 297 x 2
308, 320, 308, 297 x 1

C. Bench Press:
198, 220 x 3
232, 242 x 2
253, 265, 275, 265 x 1

( staggered sets of band work etc)

Short rests.
Finished session feeling like I could have done more, (a good positive)


#8

Progress pic from today (after a structural session) -


#9

WEEK 2 - DAY 1

Bit more volume than last week - staying in Zone 3 & 2

A. Deadlift:
330, 352, 374, 352, 374 x 3
396, 418, 396 x 2
374, 352 x 3

B. Strict OHP:
132, 143, 154, 143, 154 x 3
165, 154, 165 x 2
176 x 3

C. Floor CGBP:
176, 187, 198, 209, 220, 232, 242, 254, 242, 220 x 3

D. Bench Press:
198, 209, 220, 232, 242, 254, 242, 232 x 3

  • Felt a little flat coming into the session, so decided to start with DL's - staying in Zone 3 & 2
  • Stuck with strict pressing, rather than the push press - normally I'll start the lighter reps with the strict press and move into push press as weight gets heavier/slows etc. Strict pressing was feeling pretty good, so I just went with it.
  • The CGBP triples were feeling smooth, so again I just went with it.
  • Decided to stick with the triples for BP and back off immediately once the weight slowed.

Happy with the session, was able to hit triples on Zone 1 numbers pretty easily - this is where I want to be, so I can progress into the template over time.

A bit of info already, but just wanted to add:
Already enjoying this template, after working out your Zone numbers - it gives you some leeway to auto-regulate quite effectively.


#10

WEEK 2 - DAY 2

Short on time - quick rest intervals

A. Deadlift:
330, 352, 374 x 3
396, 418, 396 x 2
440, 462, 440, 462, 440 x 1

B. Strict OHP:
132, 143, 154 x 3
165, 176, 165 x 2
154, 143, 132 x 3

(running out of time - had to make some adjustments)

C. Floor CGBP:
176, 187, 198, 220 x 3
232 single clusters x 5

D. Bench press:
220, 232, 242, 253, 242 x 3

Good session - had to fit in what I could, everything felt smooth.


#11

WEEK 2 - DAY 3

A. Front Squat:
220, 242, 264, 242, 264 x 3
286, 297, 275, x 2
286 x 1

B. Oly. Squat:
220, 242, 264, 286 x 3
308, 330, 308 x 2
286 x 1

C. Floor CGBP:
90, 95, 220, 232 x 3
242, 253, 242 x 2
264 x 1

Good session, everything felt pretty smooth.
For some reason I'm always stale on a Monday - so it was nice.


#12

WEEK 2 - DAY 4

A. Front Squat:
220 x 3 ( x 2 )
253 x 2 ( x 2 )
275 x 1 ( x 4 )

B. Oly. Squat:
275 x 3 ( x 2 )
297 x 2 ( x 2 )
319, 341 x 1 ( x 3 )

C. Bench Press:
220, 231 x 3
242, 253 x 2
264, 275, 286 x 1 ( x 2 )

Easier session - felt a bit off.


#13

WEEK 3 - DAY 1

A. Deadlift:
330, 352, 385, 363, 396, 374 x 3
407, 418, 396, 440 x 2

B. Strict OHP:
143, 154, 165, 176, 154, 165 x 3
176, 187, 176, 187 x 2

C. Floor CGBP:
176, 198, 220, 232, 242 x 3
253 x 2
264, 275 x 1

D. Bench Press:
220, 232, 242, 253, 232, 242, 253, 232 x 3

(Staggered band face pulls and pull aparts inbetween B, C, and D)

Everything felt pretty good - thinking about changing the second upper movement into an off the pin exercise.


#14

WEEK 3 - DAY 2

A. Deadlift:
330, 354, 385, 353, 385 x 3
408, 385, 408, 385 x 2
385 x 1 ( x 4)

B. Push Press:
154, 176 x 3
187, 165 x 2
154 x 1 ( x 4 )

C. Floor CGBP:
176, 198 x 3
210, 220 x 2
232, 242, 220, 232 x 1

D. Dec. Bench Press:
187, 220 x 3
232, 242 x 2
253 x 1 ( x 4 )

(Staggered rope upright row and rope face pulls inbetween B, C, and D)

Felt a little off today - no biggy, just lowered the weight - worked on form.
Enjoyable session.

Shoulders were feeling a little ordinary, so subbed in Push Press and Dec. BP